3/9/23
WOD
For time:
Row 3000m
40 Burpee Box Jumps, 24"/20"
50 Strict Pull-ups
60 Toes-to-Bar
*Partition as desired.
3/8/23
WOD
For time:
50-40-30-20-10 Wall-Balls, 20/14-lbs.
100-80-60-40-20 Double-unders
Accessory:
3 sets for Quality of:
15 DB Lateral Raises
10 Arnold Presses
3/7/23
WOD
EMOTM for 10 minutes:
3-6 Ring Muscle-ups
Teams of 2
15 minute AMRAP of:
30 Toes-to-Rings
40 DB Snatch, 50/35-lbs.
50 Sit-ups
*Share reps as desired.
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/6/23
WOD
Front Squat 15-12-9-6 reps
*Each set as heavy as possible, rest as needed between sets.
27-21-15-9 reps for time of:
Back Squat, 95/65-lbs.
*After each set Run 200m.
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/5/23
WOD
Rest Day
REMINDER: SUBMIT OPEN SCORES BY 5PM MONDAY.
3/4/23
WOD
30 minute AMRAP with a Partner:
1 Rope Climb
10 Box Jump Overs, 24"/20"
10 Handstand Push-ups
10 Box Jump Overs, 24"/20"
1 Rope Climb
*You do a round, your partner does a round.
3/3/23
WOD
OPEN WORKOUT 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
3/2/23
WOD
For Max Reps:
Tabata Wall-balls
Tabata Burpees
Tabata Sit-ups
Tabata Burpees
Tabata Wall-balls
- Rest 2:00 b/t Tabatas -
3/1/23
WOD
Every 3:00 for 10 sets:
Row 300m
Accessory:
Tabata Barbell Curl
2/28/23
WOD
12 minutes to complete:
Deadlift 3-3-3-3-3 reps
30-20-10 reps/meters of:
KB Swings
OH KB Lunge, Right
OH KB Lunge, Left
*53/35-lbs.